Kicking Butt and Taking Names: jesca's NROL4W log

[jesca]

I've been thinking of doing this for so many reasons, but I've been lazy. So I've decided to suck it up and post all the workouts that I've done. Each in it's own post, so I don't go nuts trying to keep track. Here's where I started

I'm 29 and 5'7". I started the program around 167 lbs. It's been fluctuating all over since I started. Rarely the same weight two days in a row.
And the measurements are:

Bust (widest)-36
Bust (bra strap) - 32.5
Waist (narrowest)- 31
Belly Button - 38" 1/4
Hips - 42.5 (around my hip bones)
R. Thigh - 26.5
R. Calf - 14.5
R. Bicep - 12

[jesca]

Alright, first workout!

I did this on 2/13 and totally wimped out on the weights, even though I thought I was lifting heavy for me.

Stage 1
Workout A1

Squats 2x15x16lbs

Push Ups 2x15x45 degrees

Bent over rows 2x15x16lbs

Step Ups 2x15x16lbs - but on a really low step I didn't realize how hight the step was supposed to be.

Jackknife 2x15x14 first set 15 second set - on knees

[jesca]

2/16
Stage 1
Workout B1

Deadlift 2x15x16 then 20 (even that was too light)

Shoulder Press 2x15x16

Pullovers 2x15x10

Lunges 2x15x20

Long Arm Cruches 2x15x8

[jesca]

2/18
Stage 1
Workout A2

Squats 2x12x20lbs

Pushups 2x12 at 30 degrees

Bent over rows 2x12x20

Step ups 2x12xBW on workout bench then 16lbs on lower step

Yeah I totally read everything wrong and did this workout with the wrong number of reps. I didn't realize it until much later!

Jackknife 2x12 on knees

[jesca]

2/20
Stage 1
Workout B2

Deadlift 2x15x30lbs

Shoulder press 2x14x25lbs (couldn't eak that last one out either time)

Pullover 2x15x20

Lunge 2x15x20 (this was a tough weight for me)

Long arm Crunch 2x10x13

I also did HIIT this day. 7 intervals at 1 min with 2 mins rest. I did either 8 or 8.5 on the treadmill.

[jesca]

2/24
Stage 1
Workout A3

Squats 1x12x20 then 1x12x26 (this was still too light!)

Pushups 2x12x 30 degrees

Bent over row 1x12x20 and 1x12x26

Step up 2x12x20 on the lower step

Jackknife 1x10 with the ball at my feet then 1x8 at feet with 4 more with the ball pushed up to my knees.

[jesca]

2/26
Stage 1
Workout B3

Deadlift 1x12x37 and 1x12x43

Shoulder Press 1x11x31 and 1x8x31 and 4x25

Pullover 2x12x25

Lunge 1x15x31 and 1x12x31 (it would help if I would pay attention to what I'm supposed to be lifting each week!)

Long arm crunch 1x13x16 and 1x10x19lbs

[jesca]

Alright, I'm going to be doing B7 tonight, so I have a lot more info to update, but it will be coming in as I have time to work on it. Hopefully I'll be up to date in the next couple of days!

[jesca]

3/1
Stage 1
Workout A4

Squats 2x12x37lbs

Pushups 2x12x 30 degrees

Bent over rows 2x12x37

Step ups 2x12xBW on a chair. Nearly killed me!

Jackknife 2x10x 8 pike position and 2 knees! and 4 pike 6 knees. This was the first time I could do pike and it was an awesome feeling.

[jesca]

3/4
Stage 1
Workout B4

Deadlift 2x12x37

Shoulder Press 1x11x31 and 1x12x25lbs

Pullover 2x12x25

Lunge 2x12x37

Long Arm crunch 2x12x19

[jesca]

3/10
Stage 1
Workout A5

Squats 3x10x47

Pushups 3x10xBW around 20 degrees

Bent over row 3x10x45

Step up 3x10xBW on a chair

Jackknife 1x10xBW (oops) 2x12xBW (not sure how many pikes I did)

[jesca]

3/17
Stage 1
Workout B5

Deadlift 1x10x43 and 2x10x45

Shoulder Press 3x10x31

Pullover 3x10x25lbs

Lunges 3x10x47

Long Arm Crunch 3x12x23

[jesca]

3/19
Stage 1
Workout A6

Squats 3x10x53 This was hard!

Pushups 3x10xBW about 15ish degrees

Bent over rows 3x10x47 This was really rough too.

Step ups 3x10xBW on the chair. These are still so hard to do for me.

Jackknife 3x12 - 9pike/3knees - 6pike/6knees - 5pike/7knees

[jesca]

3/21
Stage 1
Workout B6

Deadlift 1x10x53lbs and 2x10x57 - very hard

Shoulder Press 3x10x31 - so so proud of this. My military presses have always sucked and that I could lift that much is awesome!!

Pullover 3x10x31

Lunges 3x10x53lbs

Long arm crunches 3x12x23lbs

[jesca]

3/24
Stage 1
Workout A7

Squats 3x8x57

Pushups 3x8xBW ON THE FLOOR ON MY TOES BAYBEE!

Bent over rows 1x8x53 and 2x8x57

Step ups 3x8xBW on the chair. With way way better form than normal. Maybe I can actually add some weight soon.

Jackknife 3x15xBW - 10pike/5knees - 15 knees (wtf happened here??) - 6pike/9knees
I could not get these together, so I gave myself an extra minute of rest and pulled out some more pikes.

[jesca]

Alright! I am caught up.

I was supposed to do B7 tonight but there was nothing for it. I had caffeine at breakfast AND lunch, which I try not to do, and then I came home and had coffee. I still did not feel good. Freaking PMS is kicking my butt around the block. Usually when I don't feel good or feel tired and I can get a workout in it's the best workout I've had in awhile, but my body would just not do it. I even tried doing some tendus (a dance thing) while I was heating up food and my feet were incredibly sore an my legs were staging a small revolution. I figure my body just needed a break, so I gave in. Hopefully I can do it in the morning or tomorrow night. It's going to depend on how I feel in the morning.
I went to bed early last night, got up late(r) than usual and I'm still hurting. Oh well. Can't win them all.

Also, here is the link to my daily plate profile. That's where I track my calories. Today was the best I think I've done so far as far as the macro split goes. I'm usually on track with the number but my macro breakups are off. Today I was on target and I'm low on calories. I've only been tracking for about a month (re:macro split, not numbers), so I guess I'm doing pretty good.

[jesca]

I managed to crank out a workout tonight. It was no easy feat of motivation, but I'm proud of myself for doing it. The only thing that I was worried about was when I was dashing up the stairs at the Metro my right knee got a twinge and it didn't really seem to go away. It hurts when I go up the stairs and it hurt for a little while on the deadlifts and even less in the lunges, but I still decided to lighten up a little and see how it went. So here we go:

3/27
Stage 1
Workout B7

Deadlifts 3x8x57lbs (will definitely go harder next time)

Shoulder Press 3x8x37 - really freaking hard. So proud of this weight!

Pullover 2x8x37 and 1x8x31

Lunges 3x8x53

Long Arm Crunches 3x15x23

All in all a pretty good workout. I'm hoping to get some more plates for my dumbbells this weekend. That and some other gloves or grips should help with my grip problems. My hands are starting to hurt a little by the end of the workout. Other than that, I'm rolling along. Can't wait to get to Stage 2!

[missjane]

What sort of DB's and BB's are you using with such odd weight increments (ie, 23, 53, and 37 lbs??)